Name: Playbook - Sarah Herse - 12/30 - Legs & Glutes
Uploaded: 2023-01-30T20:22:03.817Z
Duration: 30 min
Description: 12/30 - Legs & Glutes

Brandy

Kelly

A. Warm-up & Glute activation x 3 Sets:
A1. Standing abduction with mini band x 20 reps
A2. Fire hydrant with mini band x 10/side
A3. Donkey kick with mini band x 10/side
*Rest 20 seconds between sets

B. 4 Rounds:
B1. Dumbbell sumo squat x 15 reps (heavy & focus on squeezing glutes)
B2. Dumbbell hip thrust x 15 reps (sub with glute bridges if preferred)
B3. Staggered stance dumbbell RDL x 15/side
B4. Banded lateral walk x 15 reps each direction (do in place if you don’t have space for this)
*Rest 1 minute between sets

D. 3 Sets - glute burn (with mini band)
D1. Fire hydrant + kickback x 10/side
D2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

A. Warm-up & Glute activation x 3 sets
A1. Standing abduction with mini band x 20 reps 
A2. Fire hydrant with mini band x 20 (10/side)
A3. Donkey kick with mini band x 20 (10/side)
*Rest 20 seconds between sets

- Standing with feet right under your hips and hips hinged slightly.
- Put a resistance band around both legs right above the knees.
- In one motion, push your knees away from each other and then push back to neutral position. It should look like your are doing a butterfly with your knees.
- Make sure your knees are not caving in, constantly push them outwards.

Standing abduction with mini band

(20 reps total -10/side)

- Place band around knee area or slightly above.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Actively push against the band throughout the whole movement.
- Lower your leg to starting position to complete 1 rep.

Fire hydrant exercise with mini band

(20 reps total - 10 reps/side)

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kick with mini band

Circuit 1 - Warmup

B. 4 Rounds
B1. Dumbbell sumo squat x 15 reps (heavy & focus on squeezing glutes)
B2. Dumbbell hip thrust x 15 reps (sub with glute bridges if preferred)
B3. Staggered stance dumbbell RDL x 15/side
B4. Banded lateral walk x 15 reps each direction (do in place if you don’t have space for this)
*Rest 1 minute between sets

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell between legs, and bend at the knees 
- Driving your knees outward and hinging at the hips squat until you reach parallel.
- To stand, think about pressing your heels into the floor and standing up to full extension to complete the rep.
-Go heavy & focus on squeezing glutes

Dumbbell sumo squat

- On a bench or a box with a height that should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Tuck your chin and engage your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).
- Can substitute with glute bridges if preferred
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrusts

(30 reps total - 15 reps/side)

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

(15 reps/side - 30 reps total)

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.
*Can move 15 steps in one direction, then 15 steps in the other direction OR do them in place

Banded lateral walks

Circuit 2

D. 3 Sets - glute burn (with mini band)
D1. Fire hydrant + kickback x 10/side
D2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

(10/side)

- Position yourself on your hands and knees and a mini band right above your knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body then come back to the middle and immediately lift your leg and squeezing your glutes
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on opposite leg

Fire hydrants + Kickback w/ Mini Band

(10/side)

- Place a mini band around thighs (above your knees). Set up on your hands and knees with your knees under your hips and your hands under your shoulders. 
- Straighten and lift one leg off the ground until it is parallel with the floor.
- Perform tiny circles for the recommended reps and then repeat on other leg.
- Make sure you are keeping your core engaged and squeezing your glutes throughout the movement.

12/30 - Legs & Glutes

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